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Kale and Orange Salad

4 Reviews
75% would make this recipe again

Fill up with vitamines with this colourful salad.

Preparation : 15 min Cooking : 5 min
120 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Diabetes-friendly
  • Artery-healthy
  • Heart-healthy

Ingredients

2 1/2 cups kale, tough stems discarded 200 g
2 oranges 360 g
2 tbsp extra virgin olive oil 30 mL
1 tbsp balsamic vinegar 15 mL
1 tsp whole-grain mustard 5 mL
1 shallots, finely chopped 40 g
salt [optional]
ground pepper to taste [optional]

Method

  1. Fill a large pot with lightly salted water then bring to a boil. Add the kale and cook until just tender, about 3 min. Drain the kale and let cool slightly. Squeeze out any excess liquid then cut into large pieces and put into a salad bowl.
  2. Using a sharp knife, remove the peel and pith from the oranges then cut out the segments. Add the segments to the salad bowl.
  3. In a small bowl, add the oil, vinegar, mustard, and chopped shallot. Season with salt and pepper to taste. Beat well, using a fork, until the vinaigrette is emulsified. Pour it over the salad and toss, then serve.

Nutrition Facts Table

per 1 Serving (140g)

Amount

% Daily Value

Calories

120

Fat

7 g

11 %

Saturated 1 g
+ Trans 0 g

5 %

Cholesterol

0 mg

Sodium

30 mg

1 %

Carbohydrate

13 g

4 %

Fibre

2 g

10 %

Sugars

7 g

Protein

2 g

Vitamin A

159 %

Vitamin C

95 %

Calcium

6 %

Iron

5 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ½ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
Free  :
Added Sugar, Cholesterol, Trans Fat
Low  :
Saturated Fat, Sodium
Source of  :
Calcium, Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Potassium, Vitamin B1, Vitamin B6
Good source of  :
Vitamin E
Excellent source of  :
Vitamin A, Vitamin C, Vitamin K
Diet-related health claims  :
Artery-healthy, Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits ½
Vegetables ½
Fats 1 ½

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Members' Reviews

4 Reviews (3 with rating only ) 75% would make this recipe again
yfilanov@mac.com
november 28, 2016 | I would make this recipe again

We like this salad but not as crazy about the mustard. Tend to just use a regular vinaigrette

Useful 0

Top Reviews

View All Reviews
yfilanov@mac.com
november 28, 2016 | I would make this recipe again

We like this salad but not as crazy about the mustard. Tend to just use a regular vinaigrette

Useful 0